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Sure...I think my "healthy weight" even is still a bit high...but I have to also work on what is sustainable for me.
Your running goals are vastly different than mine, but MAF does not need to be an every workout sorta thing. If you want to push it one day then go nuts. Mixing them into the routine is necessary to not hit a plateau though. You can't do every workout in the 160's but to combat you don't have to do every workout in the 130's. A balance of both works.
When I first started MAF, I would run at the track. I would spend the entire extremely slow run explaining to everyone who passed me(in my head), why I was running so slow.
7 stages of grief, 3 stages of MAF...
With all this shuffling I'm at 25k steps today. Haven't moved a whole lot further than normal, just took 3x as many steps to get there.
Did this again this morning. Average heart rate was 140 BPM and I spent 84% of the time in zone 3. Post run weigh-in (unofficial) was 209.4.FBG26 said:
Oh yeah, I'm not planning on altering what I'm doing, just wanted to verify that was the same BMR you were talking about. I clicked on report in the app and it gave the same description you did. Really just wanted to point out that these scales are probably not super accurate on things other than weight, there's no way my BMR is that high. I did go back and looked at my highest weight, and the BMR for that day was almost 3100 calories. I wonder if there is some setting in there that is causing that to be inflated, like if I said I was moderately active instead of the sedentary, I'll try to check.bostonfred said:BMR is basal metabolic rate, its what you would burn without getting out of bed or lifting finger. This is mostly based on your weight and lean muscle mass.On 3/6/2021 at 11:36 PM, Corporation said:
Somebody mentioned their fancy scale, so I actually hit the button that shows some of the other data. One of the items was I believe the BMR that @bostonfredhas talked about. Mine says 2852.5 kcal. Does that mean I could eat 2852 of calories at my current activity level and be "even" for the day? That sounds really high. 6'0 196 lbs.
My scale also mocked me by saying I have low muscle mass, but it also said I had normal body fat %. To be fair I was only a few tenths of a percentage point away in the muscle mass but it was still hurtfulI haven't been able to do any kind of workout activity due to my shoulder. I can ride my spin bike, but any other type of activity ends up aggravating my shoulder. Supposed to go to Dr. Andrew's clinic and get another opinion on the partial tear in my rotator cuff.
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TDEE is total daily energy expenditure and it's what you can eat and be "even" for the day like you said. TDEE is BMR plus some other stuff, mostly your exercise and non exercise calories burned but also the energy spent just digesting your food. Myfitnesspal estimates your TDEE based on your age, weight and your description of your activity level, like are you active at work or sedentary. A nutritionist can give you a better estimate.
Your calorie goal is how much you should eat to achieve your weight goals. If youre trying to lose 2 lbs per week, you need to cut about 7000 calories because losing one pound takes a caloric deficit of about 3500 calories. 7000 calories in 7 days means you need to be about 1000 calories below your TDEE every day.
If your BMR is about 2852 then your TDEE is a lot higher and that does seem wrong to me. My scale says my BMR is around 1900, and that's pretty consistent with my TDEE estimate. You've got months of data showing that the estimated TDEE is pretty accurate, I'd ignore this if it were me.
Awesome progress, keep it up! People are crushing it in here, the community accountability and support aspect was really beneficial for me and I'm sure others.
hehe I'm rubbing off on Fred. But he's way faster than me so I wouldn't call that a shuffle.
This. I’m 7 pounds lighter now than at any time in the last 30 years. Thought I looked great at 204. Now I’m 197 vs my roving 210-220 the past few decades and I know there is more I need to lose. To be fair I was lifting more when I go to 204. Lots of core, kettle bells etc so maybe just felt tighter. But 190 is a no brainer. Maybe need to get in 180’s.
I'm not much faster but I can run a little faster and farther without my heart rate going up because I've trained my aerobic threshold. Stick with it and you'll see improvements too although if you're pushing a kid up hills it might take a little longer.hehe I'm rubbing off on Fred. But he's way faster than me so I wouldn't call that a shuffle.
This is a good question I will have to think about. I don't even see myself thinking about maintenance until I am under 200 lbs, which I can't even fathom right now. It has been so long.
That is a great mindset. Make a long term plan but focus on the short term steps now. Win most days. Worry about the maintenance when you get close to that phase.
Sustainable does mean that you can stick with it for the next few months or longer that it will take you to reach your goals, and obviously that's important. But you also want to make sure that you're developing habits that will help when you get to maintenance, or you'll be likely to go back to your old bad habits and watch your weight creep back.
https://youtu.be/NHDf7EHhYFg
Good stuff here. I definitely want to get rid of the nutrisystem meals that I have. The good thing about only using them for the work week is that they will last a bit longer for this plan. After they are all gone, I am pretty well versed in keto type meal prep, so I will go to something like that and portion things out for each meal. Same idea, but ultimately a little more work, and a lot cheaper.
Start doing speed golf tournaments.belljr said:
Drank a ton of water. Woke up hungry. That should be a good sign. Sometimes after my body gets used to eating more and burning it off a day like this helps shake things up.
Still doing fine on calories but have 2 more lunches this week. Today's lunch will probably be the hardest as the place we are going to has the best lobster and crab bisque soup, and I have no idea how many calories are in that.
I've found that sometimes when you are pretty highly active, you are replacing your fat loss with muscle mass, which of course weighs more. Illness and injury can always upset the flow. Keep the course, you are doing well!FBG26 said:
I feel you brother, the same here in Alabama. Waves of pollen just falling from the trees. But I'll take that tradeoff since we get the warmer weather and I can get outside and get active. I saw on Facebook the 12 seasons of Alabama:
